Single Arm Kettlebell Bent-Over Row
Intermediate
Also known as: Bench-Supported Single-Arm Kettlebell Row · Supported One-Arm Kettlebell Row
Expert Advice
More height is not always better. Stop pulling when your upper arm reaches your torso rather than forcing your elbow higher and rolling your shoulder forward.
How-to-do Steps
- Brace your opposite hand and knee on a flat bench, sturdy chair, or table edge.
- Plant your working-side foot firmly, keeping your back neutral and torso approximately horizontal.
- Hold the kettlebell beneath your working shoulder with your palm facing inward.
- Pull the kettlebell toward your side, driving your elbow backward as you exhale.
- Lower the kettlebell under control until your working arm is straight again.
- Complete the programmed repetitions on one arm, then switch your support and working sides.
Common Mistakes
- Torso twists during the pullFix: keep your shoulders and hips facing the floor.
- Working shoulder shrugs upwardFix: keep space between your shoulder and ear.
Coach Cues
Elbow toward your hipKeep your torso squareLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Kettlebell Bent-Over Row primarily targets the Lats, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats55%
Secondary
Biceps20%
Traps15%
Shoulders10%
Equipment
Kettlebell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Coordinating a free-weight row while resisting torso rotation requires basic movement competence despite the support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Kettlebell Bent-Over Row work?
Single Arm Kettlebell Bent-Over Row primarily targets the Lats. Secondary muscles involved include Biceps, Traps, Shoulders. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Single Arm Kettlebell Bent-Over Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Kettlebell Bent-Over Row suitable for beginners?
Single Arm Kettlebell Bent-Over Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Kettlebell Bent-Over Row?
Torso twists during the pull: keep your shoulders and hips facing the floor. Working shoulder shrugs upward: keep space between your shoulder and ear.
